How to do it · start and finish
Left is the start. Right is the finish. Match the shape, then add load.
Push
Push-up
The default home press. Most people still do it badly.
Chest · Triceps · Shoulders · Core · Bodyweight
See it move
One clean rep, then a full demo
The picture locks the shape. The clip is tempo. YouTube is a real set. Pause either if you need to.
10-second clip · one clean rep · muted loop
The Perfect Push Up
Calisthenic Movement
How to handle weight
When 15 clean floor reps are easy, elevate the feet or add a plate on the back. Deficit only after the floor version is boringly clean.
Usual programming
3–5 × 8–20 or EMOM.
Caution
Body a plank. Chest to a fist off the floor. Hips do not pike or sag. Knee push-ups are a real regression — use them.
Setup
Hands under shoulders, body a plank, eyes on the floor a foot ahead.
Cues
- Elbows 45°
- Chest to a fist off the floor
- Glutes on so the hips don’t sag
Common mistakes
- Hips piked
- Neck craning
- Half reps on the toes with no standard
Home swap
Knee or wall push-up
